A1) OHS @ 32X1; 6-8 reps x 4 sets; rest 120 seconds
A2) Muscle Ups - 8 reps x 4 sets; rest 120 seconds -(google muscles ups)
B1) Jump Squats - 10 explosive jumps with minimal squats x 3 sets; rest 90 seconds
B2) Chest to Bar Pull Ups - 20 reps chest hits bar on all reps x 3 sets; rest 90 seconds
+
Tabata Mash Up - 16 rounds of 20 seconds of work 10 seconds of rest straight of:
Jumping Switch Lunges
Anchored Sit Ups
Results:
A1) Used Light weights and really focused on my tempo... in fact, I went 4 seconds down 3 second hold at the bottom and then exploded up so my tempo was 43X1 not 32X1
95# x 8/105# x 8/110# x 8/115# x 6
A2) All Muscle Ups were broken but I managed to grind out 8 each round though so a considerable jump up from only being able to do one a month ago!
B1) All fast and Unbroken jumping to a fixed height.
B2) Unbroken/15-5/10-5-5 chest hit bar on all reps. Best day of chest to bar pull ups.
Tabata Mash Total Score: 207
Switch Lunges - 112
Anchored Sit ups - 95
Eat This!! Apricot Pork Chops
4 pork chops, trimmed of all visible fat (mine were pretty thick, about 1 inch)
1 apple, pealed and diced
1 C dried apricots, chopped
1 yellow onion, chopped
1/4 C dried cherries
1/4 C agave nectar
1/2 C apple juice
1/2 C white wine
2 stalks celery, chopped
I coated the pork chops first and browned them in about 2 tsp olive oil.
Coating: 1/4 C almond meal, 2 tsp garlic powder, 2 tsp black pepper, 1 T dried parsley flakes!
After browning the chops, put them in the crock pot. Cover them with all the other ingredients. Cook on low for 6 hours. Served these with a large salad. Or, cauliflower rice would be an excellent choice to sop up all that delicious leftover juice! Enjoy!
Cauliflower rice:
I head cauliflower
In a food processor with the shedding blade add pieces of the cauliflower. I microwaved the cauliflower on the vegetable setting. Do NOT add water. Just cover with some saran wrap, heat, fluff and serve! Easy!
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